Well after two beers and supper I just had to get out and run. It’s the last day of July and I just had to do it. It felt really rough to start but I’m finished now and glad to have done it. I kept my pace very comfortable and took the flatter run (Stonechurch between Upper Wellington and Upper Paradise). Ran 3 miles in 27:08 for a 9:03 minute mile. I just really don’t need to push it and screw up my shins again. I’ve decided that I will definitely  be running Disney again this year so have to buildup my base responsibly this year. I really need to break the 4 hour mark this year so have to stay in shape all the way to the end.

Monthly TOTAL :: 107.5 KM (66.88 miles). That isn’t bad at all for recovery. I’m quite impressed. Don’t want to do to much more than that in August either.. Maybe get it up to about 120km at the most this way when I start my training in September I’ll have a good base.

Shins were a bit sore yesterday and this morning. They feel good now but figure I’d give them the extra day off. I went back a day early after the long run and that wasn’t the best idea. I don’t need the shin splints again so we are just going to play it smart. I am a month away from the beginning of my 18 week buildup to Disney so just play it smart. Hoping to skydive tomorrow so the rest won’t hurt me. So instead I’m going to just sit back and enjoy my pint of Smithwick’s.

Well nice run although I chose to run at 1pm in a very hot sun (what was I thinking). Anyhow I did a 4 mile run in 34:31 for an average pace of 8:37 minute miles. Did the Stonechurch run between Upper Wellington and Upper Ottawa. For those of you that read my blog regularly you’ll know this is the hills run. Anyhow it has worn me out.

Well I ran along the St. Lawrence Seaway looking across to “le vieux Quebec” and what a run. Ideal conditions. Did around 11Km (bit more but GPS died) in aprox 1 hour 10 minutes. Robin ran with me for part of it and we walked back together, made for an awesome morning. Ran a good pace, not sure what it was but it was excellent and there was about 4km of the run that was uphill. This run was along the “marthon des deux rives” path. Really think I’m going to have to run that marathon next year. We’ll see how I feel after Disney.

Well ran Stonechurch between Upper Wellington and Prichard. Was a very good run, good pace 8:45 minute mile. Anyhow everything felt good. I was a bit difficult to not push it a bit further but I don’t need to agrivate my leg. I have to say it has been feeling really good. Anyhow did 5 miles in 43:47 and a nice walk after for some stretching and recovery. Going on a trip tomorrow so will have to run where I’m going and take some pics. My long run also!

Well I don’t usually write “movie reviews” and I’m not abotu to now. I am going to say I absolutly loved the movie. It’s unfortunate that Heath has died because he has moved into the “one of my favorite actors” caterogy. Anyhow the movie was awesome, not a second of fluff. Action packed from beginning to end. Actually I went in late and missed the bank robery so have to go back and watch it again.

Well today was my short run day. I can remember a few months back during initial stages of my recovery 3 miles was extremly painful and difficult. Anyhow today did a 3 mile run in 25:29 for a pace of 8:29 minute miles. Felt great, the warm down was good, legs held up very well. Did it on hills also so that was also a good workout. Ran Stonechurch between Upper Wellington and Gage.

Well today is my first day off and I got the gym out of the way early. Did chest, tricepts and abs workout and that was pretty intense today. Did bench dips with legs on ball (stability), wow was that difficult, hard on tricepts and core. After the workout I hit the ellliptical for 20 minutes of level 3 for 320 calories.  Time went by pretty quick compared to my runs lately. Anyhow great workout, have to hit the gym again tomorrow.

Well today was an eventful day. I went for my morning run contemplating skydiving. Did a one hour run running 6.75 miles (10.86KM). The pace is 8:53 minute miles and I kept that pace pretty steady through the entire run. The leg felt great the entire run, I think I’m really on the mend. Holding back a bit this week, holding back in comparison to what I really wanted to do was a great thing. I started the run at 9am and by 10 it was incredibly hot.
After the run I packed the kids up and headed down to the Drop Zone for my first jump alone. Well I never did get to do it. The winds were very gusty and I was trying to decide what to do (jump or no jump).  I got myself manifested up on Load 9 and a friend crashed and burned prior to my jump and busted up the ankle really good so I decided to call off my jump. I might have been able to push it but why take the chance, 4 kids you know. Anyhow I’ll be going to visit the friend in the Hospital. Have to say she is one tough chick, really held up well psychologically. Anyhow might try and jump Tuesday evening with Dan and Mario weather permitting and then off to Quebec on Thursday.

centre of map

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The run starts here

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Turn up Upper Paradise towards Mohawk

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Turn right on Mohawk going back towards W5th

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Turn up W5th back towards Stonechurchh

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Turn back to Upper James

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Finished at Upper James

Well I’ve been working out intermittently since my shoulder surgery but decided it’s time to get back to it. Got a good workout plan from muscle and fitness and it’s time to get serious. I got the green light to head down to Florida for my marathon again this year so barring any further unjury to the leg it’s a go.  I love this magazine. I got a good three month program to get back into it and keep me healthy. Did the first workout tonight and I’m dying. Had a good shake after and am now having a coffee. I so miss being in the shape I was in last summer so I’m working my way back. Wish me luck.